Warm-up:
- High Knees: 3 minutes
- Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
WOD:
4 rounds for time:
- Thrusters: 15 reps (use a moderate weight)
- Pistols (single-leg squats): 10 reps each leg
- Kettlebell Swings: 20 reps
Skill building:
- Muscle-Ups (bar or rings): 5 sets of 4 reps
- Focus on a controlled swing and a strong kip. Rest 2 minutes between sets.
Cardio:
AMRAP 10 minutes:
- Box Jumps: 12 reps
- Rowing: 200 meters
- Burpees: 10 reps
Stretch:
- Focus on stretching the legs, shoulders, and back.